How many players look so promising only to slowly fade away or never perform as well as you know they can?

Personally, I have witnessed more than I can remember. There are many variables that can attribute to these unfortunate outcomes but there is without question a common theme.

Outside their 1-2 hour of daily training, people choose to stop thinking about their performance.

22 hours a day of thinking that the job is done. 

You have to ask, is it ever done?

What are you doing today to prepare for tomorrow's performance?

Breaking it down

For the most part, training sessions last roughly anywhere from 30-90 minutes daily depending on the session and schedule of the individual.

During this time every player in the squad does a similar form of training. For the sake of the example let’s assume that all variables are equal.

All have the same standard of coaching, same genetics, same training sessions and use of the same standard of equipment/facilities.

The reason I make it a level playing field is because we often hear all of the above as excuses from players as to why they can’t perform well or are being outperformed.

Now, if all opponents and/or team mates are exposed to the same 1-2 hours session every single day during their career, what is going to determine who consistently performs to the best of their ability during those sessions and even more importantly, competition time?

The remaining time in the day...

Looking at the four pillars of performance:

• Movement
• Mindset
• Nutrition
• Recovery

Evidently all of these aspects can’t be completely covered completely during a 1-2-hour session.

Can you move, fuel yourself with good nutrition, focus 100% and perform recovery methods in that session?

Yes.

Can you do enough that the rest of the day has no bearing on your performance tomorrow?

You may just get away with it.

Can you reach your full potential by not focusing on the rest of the day?

Definitely not.

Many players don’t give the remaining time of the day as much respect as the 1-2-hour session and tend to have an excuse for their circumstances such as not being in the team, being substituted, finishing fourth or having a poor game.

Some end up with niggling injuries, which they blame on luck or some other outside factor they couldn’t control.

In some rare cases this is true, but for the most part they don’t want it bad enough and haven’t treated their body or mind well enough to maintain high performance, avoid injury or recover from one.

"Michael would always do every single rep in the gym, every single inch of every warm-up; he made sure he ate every single thing right, did absolutely every single bit of pre-activation, was always in the gym with the fitness coaches and sports scientists, always did the hydration tests, did absolutely everything by the book and set an incredibly high standard not only for himself, but also in the dressing room.”

– Gary Neville on Michael Carrick

Players at the very top of their game still do extra practice, they eat foods that they know fuel their body for the energy demands of their sport. They recover effectively by sleeping well and doing extra recovery/regeneration sessions when others have the day off.

Most importantly, they respect the power of their mind just as much as their body. They take time to de-stress, focus on what is important to them, believed in themselves and took responsibility for their own success.

Some may argue here that the variables earlier mentioned are without doubt going to play a part in the development of a youth player and the success of a professional.

Sure, one individual can be technically better or naturally stronger, does that stop you finding a way to defeat them? Out work them, or at the very least attempt to match them?

You can have excuses or results. Not both.

The fact of the matter is that many players look for shortcuts or are happy with what they have already achieved.

They may say they want it, but their actions prove otherwise. Very few are willing to do whatever it takes to become the best they can be on a daily basis. It is not by luck that those that do this become the greatest in the sport.

The minimum standards must be raised. With so many of the general population, in particular children, watching top players as the pinnacle of health and fitness it is essential that they see role models on and off the field.

Let them see what is possible with 24 hours of focus on performance. Let them attempt to emulate their role models to not only improve the standard of athletes but the standards of health and performance around the world.

Half the effort = Half the results

Here are some basic tips to improve your performance outside of your training session – 90% of what we do is habitual.

Practice good habits daily.

• Sleep a minimum 7 hours and get an afternoon nap in if you can. Keep your room as dark and cool as possible. Aim to keep sleep and wake time consistently daily and get rid of your phone and away from the TV 60 mins before bed – it really is affecting your sleep!

• Drink minimum 2-3L of water.

• Eat whole foods as often as possible with a balance of protein, fruit/vegetables, complex carbohydrates and ‘good’ fats. Pre and post workout nutrition should be a crucial part of your meal planning to fuel your body for optimal performance.

• Include additional daily movement, mobility and soft tissue work for recovery and regeneration.

• Take time daily to yourself to unwind, provide a mental break and de-stress

Living with a constant eye on your movement, mindset, nutrition and recovery is for everyone. In fact not everyone wants to be a high performer.

However, for those people and players who really want to be at their best on and off the pitch, in life and in sport then there really is no alternative but to look at every piece of the puzzle and connect it in a way that works for them.

I’ll leave you with the quick question that Sport Psychologist John Novak tells players to ask when making decisions:

Will this decision or action Help or Hinder my Performance?